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February 2016

In Our Newsletter

Yoga Poses for the Psoas
Are you Getting Enough Calcium?
Yoga for SAD
Toddler Food Ruts
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy

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Well, the first month of the new year has come and gone.  And many of our new years resolutions go out the door with it.  If you have abandoned your health goals, get back on board with our New Year New You Health Challenge.  You can still join this month and experience a dramatic health change.  Contact me for details.

We've had good registration for most classes so far this winter.  Some classes will begin their second set this month.  New among them is Yoga Dance at Hillcrest Community Center on Sunday mornings from 10:30am - 11:30am.  Register early and check it out! Visit our website www.intoyoga.ca for all our classes available.

Have you got tight hips or a frequently sore back? It could be your psoas causing you the discomfort.  We've found some poses to stretch and strengthen this muscle.

If you're feeling sad during these winter months, it could be you're experiencing Season  Affective Disorder.  Symptoms are often a feeling of depression, anxiety, weight gain among others.  We hope you'll learn and understand a little more about it after reading the article we've included in this month's newsletter.

Are you getting your recommended daily allowance (RDA) of calcium?  Chances are you're not.  Read our article to find out how much calcium you need and why.

Are you concerned your child's eating habits.  Will he/she eat nothing but toast with peanut butter or lack considerably in the veggie department?  We've included an article that will give you an insight to why this happens and what you can do about it.

Soup is so warming during the cold winter months.  So we've added another delicious soup in this newsletter.  Curl up with a good book and enjoy a bowl of  Minestrone Soup. And please
take a moment to visit our website www.intoyoga.ca or go directly to our classes at www.intoyoga.ca/classes to register for the classes you want.

Enjoy the newsletter!



Join Our NEW YEAR, NEW YOU Challenge
Whether it's weight loss, increased energy, reduced stress, improved athletic recovery, more lean muscle mass, better mental clarity or just plain better health you want in 2016, join our New Year, New You Challenge to get it. 

This 60 day health challenge is designed to help you get your health back on track - for good! We combine our superfoods nutritional systems with loads of support like personal coaching, goal-setting, healthy recipes, exercise recommendations, and the most effective tips and strategies to help keep you motivated to achieve fast results with lasting lifestyle changes.

Join the The New Year, New Challenge anytime during January and February by contacting me to help get you started.  It's as easy as sending me an email at info@intoyoga.ca and letting me know you're ready!


Yoga Poses for the Psoas

The psoas major muscle is a bilateral, deep core muscle connecting each leg to the torso. This muscle becomes tight when we spend a lot of time sitting at desks and in cars. A tight psoas leads to a weak core, which can cause back pain and other muscular-skeletal problems, so yoga poses that strengthen and lengthen it are a good remedy. Balancing poses help increase core strength, particularly the psoas, while backbends are a great way to stretch, and thereby lengthen, this muscle. To continue reading, click


Are You Getting Enough Calcium?

Calcium is one of the most important minerals in the body, necessary to support the function and structure of bones and teeth, as well as a multitude of metabolic functions.

Controversial reports questioning the importance of calcium for bone health have recently caused confusion about calcium supplementation. However, several studies have consistently found that adequate calcium intake is essential in maintaining both optimum bone and overall health. Additionally, suboptimal calcium intake in the long-term can lead to problems such as brittle bones. To continue reading, click here.

To learn more about state of the art health products or to purchase retail click here.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products.   


Yoga for Seasonal Affective Disorder (SAD)

How does winter make you feel? If you get depressed and anxious during the colder months, you're not alone. What was once though of as the winter blues is now a recognized medical condition called Seasonal Affective Disorder, or SAD. There isn't a laboratory test that will tell you if you have SAD. A diagnosis is made based on symptoms like depression, anxiety, weight gain, and lethargy, among others, during the time of year when your part of the earth is getting less sunshine. To continue reading, click here.


Toddler Food Ruts

Well, it’s happened. Your child has become one of “those kids”. You know, those kids who will only eat orange foods, or bread and cheese, or potato chips and fruit snacks, or apples. Try as you might, they just won’t eat anything green, or foods that aren’t crunchy, or any meats. You tried to convince them, maybe even bribe them (gasp), but they just won’t give in. Leave it to a toddler to have iron will power.  To continue reading, click here.


Spring Vegetable Minestrone (8 servings)
Original Recipe

The secret to success when making this light soup is to be sure all the vegetables are diced to the same size so they cook evenly. Feel free to substitute or add other fresh veggies, such as zucchini, celery, and corn.


3 Tbs. olive oil, plus more for drizzling
2 large shallots, finely diced
¾ cup dry white wine
3 large cloves garlic, minced (1 Tbs.)
⅛ tsp. cayenne pepper
3 medium carrots, peeled and cut into ¼-inch dice (1⅓ cups)
1 large Yukon gold potato, peeled and cut into ¼-inch dice (1⅓ cups)
2 medium young turnips, peeled and cut into ¼-inch dice (1⅓ cups)
4 cups low-sodium vegetable broth
12 Italian parsley sprigs
8 fresh thyme sprigs
2 bay leaves
10 oz. fresh or frozen shelled peas (2 cups)
4 oz. snow peas, stems trimmed and cut into ⅛-inch-wide slices (1 cup)
3 cups lightly packed spinach leaves (2 oz.)
2 Tbs. minced fresh tarragon, for garnish



1. Heat oil in saucepan over medium-high heat. Add shallots, and sauté 2 minutes, or until shallots begin to soften. Add wine, garlic, and cayenne. Simmer 4 minutes.

2. Add carrots, potato, and turnips, and sauté 1 minute. Add broth and 5 cups water. Tie together parsley sprigs, thyme sprigs, and bay leaves with kitchen twine, and add to soup. Season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes.

3. Stir in peas, snow peas, and spinach. Cover, and simmer 5 minutes more. Remove herb bundle, and discard. Season with salt and pepper, if desired. Ladle soup into bowls, sprinkle with tarragon, drizzle with olive oil, and serve.


Nutritional Information: (Per serving)

  • Calories: 182
  • Protein: 4 g
  • Total Fat: 11 g
  • Saturated Fat: 2 g
  • Carbohydrates: 19 g
  • Cholesterol: 0 mg
  • Sodium: 94 mg
  • Fiber: 4 g
  • Sugar: 7 g



Yoga/Pilates & Nutritional Cleanse Seminars at Work

We're passionate about bringing Yoga and Pilates into the work place.  For people who feel the demand and stress at work, don't have time to make it to a Yoga studio, or just simply want to take some time for themselves, Into Yoga has the answer for you.

Our certified professional instructors will come on site at lunch, or before or after work and teach classes right at the work place.

Be the coordinator of your office Yoga classes and you'll receive your classes for free if there are at least 10 participants.  We'll also give you $100 cash for any referrals that book 10 or more classes with us, including your own company!  That means we'll actually PAY YOU to take the classes!

Find out more at www.intoyoga.ca/corporate or call 604.421.9872 or email info@intoyoga.ca to book classes now.

Why not add one of our FREE Nutritional Cleanse Seminars at work too?  Find out how you can gain and maintain your optimal health through a combination of meal replacement shakes, regular meals and a cleansing drink, to help give your body the healthy look and feel you've been striving for.  It's easy to get started, just email sheri@cleanseyourbody.ca or call me at 604.421.9872.  We'll even bring some samples for you to try.


We Want Your Feedback

Have you experienced classes with us before?  If so, we'd like to hear from you.  The good and the bad.  Tell us what you like.  How have they improved your life?  What keeps you coming back?

Plus tell us what we could do better (but be gentle).  What can we improve and what would you like to see that we're not providing?  Email your comments to info@intoyoga.ca.  We're listening.


Email this Newsletter to a Friend

We would be honored if you thought this newsletter worthy of passing along to your family and friends.  Please do so with our gratitude.

In health and happiness,

Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Prenatal Yoga, Kids Classes, Baby Sign Language and more
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Quote of the Month

Yoga is not just standing on your head, but learning to stand on your two feet."

Swami Satchidananda

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